CrossFit Barwon – CrossFit


Strength Day 3a/5

Front Squat (5 sets of 5 Reps)

To a low box, not paused but not using the box as a depth gauge.

Strapped in if even better.

Comment box setup, weights are across.

Guide, start at 65-70%

SS: Box Jumps (5 sets of jumps with the following progression:)

5 Seated Box jumps

– progress at 40/33″

4 Death Jumps, 12″ fall

– Progress at 40/33″

3 Rebounding Hurdles

– Celebrate at 40/33″ hurdles

Recored highest successful set, and comment progression.

Inches = KG


Strength Day A Finisher (Walls) (AMRAP – Reps)

10 Minute AMRAP in teams of 2-3

100 Wall ball shots

100 Goblet squats 32/24kg

*While partner(s) wall sit


Squat warmup (No Measure)


40 step death march

10/ side straight leg raise

20 single arm table rock

20 tucked glute bridge

10 supine flares

20 m monster walk

20 m backwards monster walk

10 m/side banded side step

10 banded squats therapy, 5 without band

then 3 rounds

30″ wall sit

7 TNG Goblet squat Building